CrossFit – Mon, Jul 7

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2 Sets

½ kneeling single arm DB press 10/10

6-8 V-ups

:15 dead hang

10 knee raises

DB single leg crossover RDL 10/10

Push Press (10 minutes
Establish a heavy 1RM )

Growth (No Measure)

EMOM 15:00

1. 5 Lateral Burpee + 5 Deadlift 155/105

2. 12 Box jump over

3. 2-4 Wall walk

4. 24 Alternating DB Snatch

5. 10 Calorie Bike

Performance (No Measure)

EMOM x 15:00

1. 5 Lateral Burpee + 5 Deadliflt @ 225/155

2. 25 Double under + 14 Wall ball

3. 1-2 Rope Climb

4. 22 Alternating DB Snatch 50/35

5. 10-12 Calorie Ski erg